Kai Greene workout: pumping program and proper nutrition

A little about the athlete

I won’t dwell on the biography; I want to dwell on the nickname Predator, which the bodybuilder earned with the help of his appearance. Yes, long braids on a shaved head, and I associate them with the predator from the film of the same name. But I note that such a nickname is suitable for an athlete only during competitions.

In life, he is a peace-loving, modest person who does not believe that money is a great happiness. His lifestyle is quite ordinary, and his shapeless everyday outfits completely hide the predator-athlete from us.

Filmography

Green's filmography includes 2 films. In 2016, the film “Stranger Things” was released; 3 years earlier, “Generation of Iron” was released. The Internet was blown up by the famous scene of copulation of a liberated jock with a watermelon and citrus. On the Internet you can find a video for a gay site, where he became the main character in an explicit video session. The authenticity of the videos is in doubt , and the 42-year-old bodybuilder does not comment on this matter.

Mr Olympia banned

Since 1999, after performing in Bratislava, Kai, taking 4th place, takes a five-year break in his career, but upon returning, luck does not immediately smile on him.

Only in 2007 he became third at the Keystone Pro and won the Colorado Pro. But in 2008, the athlete missed Mr. Olympia due to health conditions, a hernia formed.

But already in 2009, taking part, he took 4th place, in 2011 - 3rd place, from 2012-2014. – 2nd place, in connection with this Kai has a desire to take gold, everyone is waiting for the moment and now it’s 2016 and the athlete misses the tournament.

Kai Greene and his achievements

1994 NGA American Nationals
1996 WNBF Pro Natural Worlds – 1st place
1997 NPC Team Universe Championships – 2nd place
1998 NPC Team Universe Championships – 3rd place
1999 World Amateur Championships – 6th place
1999 NPC Team Universe Championships – 1st place
2005 New York Pro – 14th place
2006 superman Pro – 20th place
2006 Shawn Ray Colorado Pro/Am Classic – 14th place
2007 New York Pro – 6th place
2007 Keystone Pro Classic – 3.m
2007 Shawn Ray Colorado Pro/Am Classic – 1st place
2008 New York Pro – 1st place
2008 Arnold Classic – 3rd place
2009 Australian Pro Grand Prix – 1st place
2009 Arnold Classic – 1st place
2009 Mr. Olympia – 4th place
2010 Arnold Classic – 1st place
2010 Australian Pro Grand Prix – 1st place
2010 Mr. Olympia – 7th place
2011 New York Pro – 1st place
2011 Mr. Olympia – 3rd place
2011 Sheru Classic – 3rd place
2012 Mr. Olympia – 2nd place
2012 Sheru Classic – 2nd place
2013 Mr. Olympia – 2nd place
2013 Arnold Classic Europe – 2nd place
2013 EVL's Prague Pro – 1st place
2014 Mr. Olympia – 2nd place
2016 Arnold Classic – 1st place
2016 Arnold Classic Australia – 1st place
2016 Arnold El Clásico Brazil – 1st place

General training program

The entire program can be viewed in detail on the video , where the predator conducts open training and shares his secrets. What are his secrets? – He is not constant, he searches for something new together with the coach, and comes to every tournament, selecting special training.

A creative approach is what sets Kai apart from other bodybuilders.

But Green's basic 5-day chart looks like this:

Day one – lower leg and chest;
Day 2 – forearms and shoulders;
Day three – we work on our back;
Day four – legs;
Day five – arm exercises.

Basically, the athlete performs 3-4 approaches, repeating them 15-20 times.

Pumping your legs

Green is considered the owner of the most prominent and massive legs, and he does not hide the fact that this is his calling card. What nuances should be taken into account when training legs according to Kai’s program?

Peculiarities:

The athlete recommends training once a week and preferably at the beginning: Monday-Tuesday;
start the exercises while in the machine, straightening your legs to warm up your muscles;
In addition to barbell squats, use the Jefferson Row for your thighs;
the next cycle of exercises: deadlift, lying leg press, standing calf raises, etc.

Who is Kai Greene?

Kai was born in Brooklyn, New York. At the age of 6, he was placed in an orphanage due to his problematic behavior. Over the next 10 years, he traveled from one orphanage to another, alternating between foster families. It was during this period that he found solace in working out and lifting weights. In addition to being involved in bodybuilding, he was interested in painting . These two different worlds eventually met as he began to strengthen his body. Thanks to the physical changes he observed in himself, he was able to better understand space, movement and detail. He still uses all this knowledge when creating his paintings.

His remarkable growth and development caught the attention of his seventh grade English teacher. Since his behavior at school was more than bad, she offered Kai the opportunity to take part in a teen bodybuilding competition . Out of passion and the desire to compare his form with competitors his age, bodybuilding became Kai's hobby, which helped him control himself.

The beginning of his bodybuilding career helped him gain confidence in himself and his abilities . At this time, he found himself at the place that became his second home and bodybuilding training institute - 5th Avenue Gym . The basement gym was where Kai met some of the most impressive bodybuilders. Some of them were, for example, Carmi Smith, Kenny Hall or Denise Richardson.

Before his 19th birthday, Kai became a PRO bodybuilding professional, maintaining his position as the youngest natural PRO bodybuilder in the world . It was his PRO status that got him into many competitions that took his bodybuilding career to the next level. [1]

Detailed five-day training program

In general terms, we settled on the program, let's talk in detail about all the developments of Mr. Predator.

Day 1 tasks

3 sets of barbell presses, perform on a straight board 15-20 times.
3 sets of dumbbell flyes on a straight bench, 15-20 reps.
3 sets of incline bench presses, head down, 15-20 reps.
4 sets of calf raises, sitting in the machine 10-15 times.
4 sets of calf raises, standing with a barbell on your shoulders, 10-15 reps.
4 sets of “donkey” exercises 10-15 times.

Tasks 2 days

3 sets of dumbbell presses using the Arnold method, 10-12 repetitions.
3 sets of overhead barbell extensions.
3 sets of dumbbell lateral raises for 10-12 repetitions.
For 3 sets, we raise the dumbbells in front of us 10-12 times.
3 sets of shrug exercises with dumbbells, 10-12 reps.
4 sets in a standing position, bending your arms with dumbbells 8-12 times.
4 sets of standing bends with hammer dumbbells, 10-12 repetitions.
4 sets of sitting wrist bends with dumbbells 10-12 times

Tasks 4 days

3 sets of performing French bench presses 10-15 times.
Three sets of overhead pull-downs, 10-15 repetitions.
Three sets of barbell presses, standing on an incline, 10-15 times.
Three sets of lower block rows in a sitting position, 10-15 repetitions.

Tasks 4 days

3 sets of squats with a barbell on the shoulders, 10-12 repetitions.
4 sets of lunges with dumbbells 10-12 times.
3 sets of lying leg curls, 10-12 repetitions.
3 exercises – deadlift – 10-12 reps.
4 sets of calf raises while in the machine for 10-15 repetitions.
4 exercises – raising your toes in a standing position with a barbell on your shoulders, 10-15 repetitions.
4 “donkey” exercises, 10-15 repetitions.

Day 5 tasks

4 sets – we bend our arms with dumbbells while standing 8-12 times.
4 sets of seated wrist curls with dumbbells, 10-12 reps.
4 exercises – bend your arms with hammer dumbbells while standing, 10-12 repetitions.
4 exercises - curling your arms with a barbell on a Scott board, 12 repetitions.
4 exercises – bend your arms with dumbbells while standing 12 times.

Leg exercises

Videos of Kai Greene's training are extremely easy to find on the Internet. During lower extremity exercises, Kai usually performs the following exercises:

Squats;
Leg extension in the simulator;
Jefferson squats (a rare exercise that is practically not used by modern athletes);
Bench platform press;
Hack squats;
Deadlift;
Leg bending in the simulator;
Calf raises in different positions.

Any changes can be made to this program, because, as mentioned above, in bodybuilding Kai Greene is not a supporter of boring classical training. And the same goes for working out other muscle groups. Just watch this athlete's training video to understand how he performs isolation exercises. Kai Greene's data suggests that we will soon see a new Mr. Olympia.

How to eat

Naturally, without a selected diet, we will not achieve anything that the bodybuilder advises us. An athlete’s daily diet includes up to 2 kg of meat dishes, several dozen eggs, rice, potatoes, oat flakes and protein shakes.

This diet is acceptable during a weight diet.

Kai Greene Meal Plan

Kai follows a strict diet that contains 1.5 grams of protein per kilogram of muscle mass and 0.5 grams of healthy fats per gram of body weight. He drinks a protein drink no later than 30 minutes before training . He prefers complex carbohydrates, which have a lower glycemic index. [5]

Meal 1:

12 proteins
¼ shredded cheddar cheese
2 pcs. green onions
2 slices Ezekiel bread
1 fruit, such as an apple

Meal 2:

2 scoops vanilla protein
1 cup blueberries
1 handful of almonds
1 cup vanilla almond or coconut milk
1 glass of water

Meal 3:

170 grams grilled steak
1 tomato
½ cucumber
1 teaspoon olive oil

Meal 4:

170 grams chicken breast
1/3 cup quinoa
2 walnuts
dried cranberries

Meal 5:

140 g tuna with 200 g cod
2 tablespoons Parmesan
2 medium sweet potatoes
1 tablespoon oil
4 stalks of asparagus

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History

Ben 10

She first appeared doing a spiritual Native American dance in the episode Benwolf

. She was Ben's second crush, but she only took interest in him after he started becoming Blitzwolfer because she wanted to, as quoted, “train and tame him.” When she admitted to this, Gwen gave her a stern talking to.

Kai made a cameo appearance in Ben's dream world in Perfect Day

, where Diamondhead saves her and a group of cheerleaders from SixSix and Vulkanus.

Omniverse

Kai appeared in An American Benwolf in London

. Working with her grandfather, they find the secret laboratory of Dr. Jekyll, but are quickly afterwards ambushed by the Forever Knights in their search for Dr. Jekyll's Hyde Formula. While they capture Wes, Kai manages to escape and contacts Ben and his partner Rook for help. Ultimately, they discover the hidden location of the legendary Excalibur.

When removing the blade from its stone seemingly proves impossible even with the Hyde Formula or Ben's strongest aliens, Forever King Chadwick orders his men to kill their enemies. As Ben battles the mutated Forever King, the cave's underground pipes were ruptured and caused a flooding. Convincing the Forever Knights to work together, everyone was able to escape alive.

In Fight at the Museum

, Kai comes to Bellwood to host a new exhibit on alien artifacts at the Bellwood Historical Museum. Her decision to invite Ben paid off when an alien thief named Subdora tries to steal one of the artifacts, one of the first that Kai found with her grandfather. Fortunately Ben's, Rook's, Ester's and Spanner's efforts foil Subdora's efforts.

Knowing that Subdora will be back, the four team up and stay overnight with Kai, Spanner being forced to reveal that he comes from a future where Kai and Ben have been married. Thanks to Spanner's efforts Kai and Ben are locked in a room together where the two, despite their best efforts, bond. Later after Subdora's partner Exo-Skull comes in and tears through the museum and takes the “Key to time itself” from the artifact. Spanner takes the artifact itself, leading Kai to believe she has lost one of the most important things in her life.

In the Secret of Dos Santos

, Kai calls Ben to South America to help her track down The Temple of the Sky, an ancient temple with distinct alien origins. Kai soon develops a love-hate relationship with Ben and his antics, particularly his nicknaming her “the future Mrs. Tennyson,” simultaneously annoying and helping her locate and get into the temple. Arriving at the temple's treasure Temple Kai encounters a Galvan named Ujin.

Professor Paradox comes in and explains that the artifact the group has found is the final component of a villain named Maltruant, a rouge Chronosapien obsessed with taking over all of time and space. Exo-Skull tears into the room and, with Subdora and Maltruant's help, escape. After disgusting Kai with his remark about how they're going to get married in the future, Ben left Dos Santos in his Time Cycle.

In The Most Dangerous Game Show

, Kai is one of several contestants chosen to compete in “The Most Delicious Game” for the chance to marry Ben. She is the ultimate winner, and joins Ben on a mission to free the losers, who have been trapped in the NULL Void. After Charles Zenith is defeated, Ben slips on a banana peel and falls towards Kai, and the two accidentally kiss.

Other work

Acting

Greene portrayed a male stripper in the 2015 comedy film College Debt

.
In November 2016, he traveled to the Chinese province of Guizhou to begin filming the martial arts film Crazy Fist
, scheduled for release in 2022. He will play a villain who fights the hero in a playpen during the film's opening sequence.
In January 2022, it was announced that Green had signed with The Gersh Agency. He played Funshine in the second season of the Netflix science fiction series Stranger Things
.

art

Greene is a passionate artist who often creates self-portraits to help himself build and maintain his ideal physique. In August 2011, he showed some of his work to the public; at the exhibition, he stated that "as a professional bodybuilder, I am a master sculptor. The art show made me realize that I have always been an artist: my average man's physique. My life is what I make, just like the art I produce on canvas and on the stage. It's the art of the show that makes that statement. I'm celebrating some personal achievements and my own artistic expression."

Other work

Acting

Greene portrayed a male stripper in the 2015 comedy film College Debts

.
In November 2016, he traveled to the Chinese province of Guizhou to start filming for the martial arts film Crazy Fist
, scheduled for release in 2022. He will play a villain who fights the protagonist in an arena during the film's opening sequence.
He will be playing in the Indian Kannada-language movie Pogaru
starring Dhruva Sarja.
In January 2022, it was announced that Greene had signed with The Gersh Agency. He played Funshine in the second season of the Netflix sci-fi series Stranger Things
.

Art

Greene is an avid artist who often creates self-portraits to help himself build and maintain his ideal physique. In August 2011, he exhibited some of his work to the public; at the exhibition, he stated, “As a professional bodybuilder, I'm a master sculptor. The art show made me realize that I've always been an artist: my medium the human physique. My life is what I make it, just like the art I've produced on canvas and on stage. This art show makes this statement. I'm celebrating some personal achievements and my own artistic expression."

Appearance

Regular Appearances

In the original series, Kai had long, black hair and brown eyes. She wore a red shirt, green shorts, brown boots with white socks. She had silver bracelets and a blue ring.

In Omniverse

, Kai has grown noticeably taller. She is slender yet athletic in build. She wears a short-sleeved red T-shirt with a red and peach colored sweater. She still has brown boots (now with blue stripes) and her shorts are even shorter now. Her hair is in a high ponytail and she also has a tan earring. She wears brown gloves, tan socks, and a belt.

Occasional Appearances

At the beginning of Benwolf

, she wore a knee-length blue dress with red stripes as well as red shoes with white socks.

In An American Benwolf in London

, Kai lost her sweater in battle and is seen without it for most of the episode.
In Secret of Dos Santos
, she again did not wear her sweater.

Kai in her dancing outfit

Kai without sweater

An athlete's lifestyle

Despite the fact that Green is considered one of the best, his lifestyle in no way betrays the fact of wealth. The athlete still lives in a poor quarter of his hometown. He has no villa, no mansion, not even a car! And all because Kai Green believes that “this is not the main thing in life.”

Green is a man of mystery; currently, there is still no information about his personal life. The athlete tries to keep his life outside the gym secret, and as soon as the slightest information leaks into the world, the athlete immediately strives to obscure it.

The only incident that occurred in 2008 showed his fan that the athlete was not alone. Diana Kadow, his friend and sports colleague, was applying for the role of the bride, but it is not known for certain whether the wedding took place or not.

"I wasn't ready for this"[edit | edit code]

To say that for Kai Greene his “failure” at Olympia 2010 was a shock is to say nothing. I felt humiliated, I couldn’t sleep all night after the tournament, I didn’t understand how it happened... The worst thing is that I did not live up to the expectations of those who came to support me... After the call for the first comparison, I realized that it was all over. I was simply not ready for all this,” Kai Green said these words in a short video that is now “walking” across the Internet. From the same video it was clear that the quality of the athlete just four weeks before the start was excellent, and the mass was simply “off scale.” Anyone who saw Kai Greene during this period could easily take their money to the bookmakers and bet on the victory of the Predator; such a bet was practically a win-win. Alas, everything changed in these four weeks. And not for the better...

I don't understand what went wrong, it's Oscar Ardon, Kai's trainer. Then I thought: maybe there’s something wrong with the posing, maybe the light isn’t falling right... And you can’t say that Kai was shirking his training, that he wasn’t training hard enough. On the contrary, he can be called a model in terms of discipline.” In fact, there was seventh place, after all. unfairly low - participation in the finals of Kai. As for me, he was worthy. But nothing more than that, even from the fight for “prizes” he was incredibly far away. This has happened before. that an athlete who made a loud statement at the last Olympia suddenly fell rapidly at the next one. What a long way to go - last year's example of Dennis Wolf is before everyone's eyes. But Kai-to was not “one of”. Before Olympia 2010, he was considered the main contender for the title...

Creation

7 athletes who traded sports for cinema

The athlete has repeatedly told the press that he has been passionate about art since childhood. From an early age, Green wanted to become a painter or sculptor. Bodybuilding helped him realize his dream, only the athlete sculpted his own ideal body. Later, the bodybuilder took up painting. In 2011, an exhibition opened where the artist presented self-portrait paintings.

Kai also tried himself as a film actor. In 2013, the film “Generation of Iron” was released, where Green played the role of himself.

Lynnie Bertelsen, Kai Greene and Anna Jacobi-Heron (still from the series “Stranger Things”)

In 2015, he played the role of a stripper in the comedy College Ready, and in 2016 he played the role of Feinshine in the series Stranger Things.

Biography of Alexey Stolyarov

Childhood and school years

Popular fitness vlogger Alexey Stolyarov was born on February 25, 1991 in St. Petersburg. The guy was introduced to sports from early childhood; Alexei’s grandmother was involved in figure skating and even received the title of Honored Trainer of the USSR. A strict mentor forced her grandson to run and devote time to physical activity every morning. In case of disobedience, Alexei was punished and even deprived of food.

In kindergarten, Stolyarov attended the sports swimming section and even tried his hand at figure skating. However, the grandmother categorically forbade her grandson to go on the ice.

Alexey's father worked as a fireman and also remained in excellent athletic shape. It was dad who became a role model for Stolyarov. During his school years, Alexey continued to play sports and even won gold at the city championship and silver at the Russian Athletics Championship.

Student years

Early successes in sports determined Stolyarov’s subsequent path. The famous fitness vlogger graduated from the National State University of Physical Culture, Sports and Health. P. F. Lesgaft. The athlete was awarded the title of candidate master of sports in bodybuilding and athletics.

Ballroom dancing

During his school years, his parents decided to send Stolyarov to ballroom dancing. However, the strict and authoritative grandmother was against the classes and Alexey soon left the section.

Basketball

In junior and middle school, Stolyarov played basketball. The athlete himself assesses his successes as quite good and, probably, even completely devoted himself to this area of sport. Unfortunately, at the age of 11, the boy suffered a fracture of the calcaneus, which put an end to his further career as a basketball player.

Athletics

At the age of 13, Stolyarov enrolled in the athletics section. At first the young man hated this boring and unpromising sport. According to Alexey himself, the only thing that made him continue to run was the presence of a large number of beautiful and athletic girls.

Alexey often defended the honor of his school at city sporting events and participated in competitions. In 2005-2011 The athlete became a multiple winner in St. Petersburg at distances of 60 and 100 m. Thanks to hard training, Stolyarov won silver at the Russian Athletics Championships in 2007. After analyzing the performance of world record holders, Alexey came to the conclusion that his skills were not enough for the international level.

Body-building

Fitness and bodybuilding became Stolyarov's passion. Alexey even became a finalist in the North-West in the classic bodybuilding category. In subsequent years, Stolyarov was invited as a coach and consultant to various talk shows.